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Diet To Reduce Fluid Retention
Water Retention
We retain extra water for a variety of reasons. Most commonly the cause is
eating too much sodium. Hot weather, and standing for long periods can
also lead to fluid retention, which can also occur as a side effect of certain
medications. Water retention may also be the result of a serious medical
condition, involving major organs like the kidneys, the heart, the liver, as
well as the lymphatic system. Women have a higher risk of water retention
due to fluctuating hormone levels. Premenstrual swelling and menopausal
edema are both believed to be caused by the impact of hormones on fluid
balance.
General Diet Advice To Reduce Water Retention
Eat less sodium and salt. Ideally, reduce your daily sodium intake to about
1000 milligrams a day, until your water retention problem goes away. The
only way to achieve such a reduce sodium intake is to avoid processed
foods and eat more fresh food. When buying packaged or canned food,
always check the label for sodium content. Most important, do NOT add salt
when cooking or eating food. Choose alternative spices, or add lemon juice,
or low-sodium chili sauce. A good diuretic herb is parsley.
Drink at least 8 glasses of fluids, per day. Mineral water, grapefruit juice,
cranberry juice and herbal teas (eg. nettle and dandelion) are good choices.
Paradoxically, the more hydrated the body, the less water it retains.
Aim to eat six small meals/snacks a day. Do not go longer than 3 hours
without eating.
Enjoy plenty of good diuretic fruits in your regular diet. The best are melons
and citrus fruits. They are rich in potassium which balances sodium and
helps to eliminate fluid.
Include lots of good diuretic vegetables in your daily diet. Choose leafy
green, celery, cucumber, watercress, lettuce, tomatoes, peppers, carrots
and onions. Like fruit, most vegetables are rich in potassium which helps to
maintain a healthy fluid balance.
Include regular amounts of starchy wholegrain carbs in your daily diet. Some
people find they do better on rice, pasta, couscous and potatoes, rather
than wheat.
Include unsalted nuts, seeds, bananas, wholegrain unsalted crackers in
your snacks.
Aim to take in 1200-1350 milligrams of calcium, per day, until your water
retention eases. Two 8oz glasses of 1 percent milk (600 milligrams of
calcium) plus one cup of low-fat yogurt (415 milligrams of calcium) will give
you most of what you need.
Substitute salmon, tuna, sardines or any other oily fish for red meat, at least
twice a week. Oily fish has numerous health benefits, especially for women
who suffer from PMS.
Sample Daily Diet Plan To Reduce Water Retention
Breakfast
A large bowl of chopped fresh fruit (eg. citrus, berries, melon), topped with
4oz/120g of low-fat bio-yogurt, sprinkled with seeds or chopped nuts.
Snack
Handful of unsalted nuts or seeds. One small banana.
Lunch
A salad of brown rice, slices of orange, sliced avocado, sliced cooked
chicken, topped with chopped walnuts. Add vinaigrette, made without
added salt and serve on a bed of lettuce leaves.
Snack
Handful of unsalted nuts or seeds.
Dinner
Portion of chicken baked with garlic and lemon juice, served with steamed
broccoli and carrots.
For dessert, a slice of cantaloupe melon.
source anne collins.. thank you as always.
Water Retention
We retain extra water for a variety of reasons. Most commonly the cause is
eating too much sodium. Hot weather, and standing for long periods can
also lead to fluid retention, which can also occur as a side effect of certain
medications. Water retention may also be the result of a serious medical
condition, involving major organs like the kidneys, the heart, the liver, as
well as the lymphatic system. Women have a higher risk of water retention
due to fluctuating hormone levels. Premenstrual swelling and menopausal
edema are both believed to be caused by the impact of hormones on fluid
balance.
General Diet Advice To Reduce Water Retention
Eat less sodium and salt. Ideally, reduce your daily sodium intake to about
1000 milligrams a day, until your water retention problem goes away. The
only way to achieve such a reduce sodium intake is to avoid processed
foods and eat more fresh food. When buying packaged or canned food,
always check the label for sodium content. Most important, do NOT add salt
when cooking or eating food. Choose alternative spices, or add lemon juice,
or low-sodium chili sauce. A good diuretic herb is parsley.
Drink at least 8 glasses of fluids, per day. Mineral water, grapefruit juice,
cranberry juice and herbal teas (eg. nettle and dandelion) are good choices.
Paradoxically, the more hydrated the body, the less water it retains.
Aim to eat six small meals/snacks a day. Do not go longer than 3 hours
without eating.
Enjoy plenty of good diuretic fruits in your regular diet. The best are melons
and citrus fruits. They are rich in potassium which balances sodium and
helps to eliminate fluid.
Include lots of good diuretic vegetables in your daily diet. Choose leafy
green, celery, cucumber, watercress, lettuce, tomatoes, peppers, carrots
and onions. Like fruit, most vegetables are rich in potassium which helps to
maintain a healthy fluid balance.
Include regular amounts of starchy wholegrain carbs in your daily diet. Some
people find they do better on rice, pasta, couscous and potatoes, rather
than wheat.
Include unsalted nuts, seeds, bananas, wholegrain unsalted crackers in
your snacks.
Aim to take in 1200-1350 milligrams of calcium, per day, until your water
retention eases. Two 8oz glasses of 1 percent milk (600 milligrams of
calcium) plus one cup of low-fat yogurt (415 milligrams of calcium) will give
you most of what you need.
Substitute salmon, tuna, sardines or any other oily fish for red meat, at least
twice a week. Oily fish has numerous health benefits, especially for women
who suffer from PMS.
Sample Daily Diet Plan To Reduce Water Retention
Breakfast
A large bowl of chopped fresh fruit (eg. citrus, berries, melon), topped with
4oz/120g of low-fat bio-yogurt, sprinkled with seeds or chopped nuts.
Snack
Handful of unsalted nuts or seeds. One small banana.
Lunch
A salad of brown rice, slices of orange, sliced avocado, sliced cooked
chicken, topped with chopped walnuts. Add vinaigrette, made without
added salt and serve on a bed of lettuce leaves.
Snack
Handful of unsalted nuts or seeds.
Dinner
Portion of chicken baked with garlic and lemon juice, served with steamed
broccoli and carrots.
For dessert, a slice of cantaloupe melon.
source anne collins.. thank you as always.
